Calorys
Author

Marissa Bergen

Browsing
In Health & Fitness

Does Lap Band Surgery Work?

No Comments

Lap band surgery has long been used as an effective weight loss method. But those that know a bit about it realize it’s not a magic cure-all. So, what exactly can you expect after a lap band procedure? And does it really work? Read on to find out.

What is Lap Band Surgery?

Also called gastric band surgery, lap band surgery involves having a device surgically implanted to restrict the amount of food you can eat at a time. It reduces the size of your stomach without permanently dividing it. In doing so, it allows the stomach to only hold a certain amount of food, so you eat less.

Does Lap Band Surgery Really Work?

Yes, lap band surgery has been proven to be effective in helping you reach your weight loss goals. It has been shown to help people lose about 40% of excess weight over two years. So, if you are 100 lbs. overweight, you can expect to lose around 40 pounds after lap band surgery.

While this is a good start, other surgeries that divide the stomach can result in more weight loss. However, lap band surgery is recommended as it’s less permanent and less extreme. The band can be adjusted any time.

People can also lose more weight with lap band surgery if they adopt a healthy diet and exercise routine.

Am I Eligible for Lap Band Surgery?

You may be eligible for lap band surgery if:

  • You have a BMI of 40 or higher
  • You have a BMI of 35 or higher and have at least one obesity-related condition

You’ll also have to undergo a medical screening before you are approved for lap band surgery. This will include physical exams, blood tests and imaging tests of your abdomen to ensure you are healthy enough to withstand surgery. If you smoke or are a heavy user of opioids or alcohol, you’ll have to quit before you get the surgery.

What to Expect

Lap band surgery is relatively non-invasive. Instead of making one incision across your abdomen, the surgeon will make several keyhole incisions. This makes for a relatively short procedure and recovery time.

While you recover, you will be limited to liquid foods. Eventually you will move on to soft and pureed foods before graduating to solid foods. Once you start on solids, you must control what you eat as overeating will cause nausea and vomiting.

During the first year, you will have several follow-up visits with your healthcare provider. Blood tests will be taken to ensure you have enough nutrients in your diet. You may have to get your lap band tightened as your stomach shrinks with weight loss.

Lap band surgery is designed to last a lifetime, but some end up having theirs removed within the first ten years due to complications.

If you have been trying to lose weight with little success, lap band surgery may be your best option. Now that you know what’s involved, you can decide if it’s the best solution for meeting your fitness goals. Will you be discussing the possibility with your healthcare provider?

Read More
By
In Nutrition

How to Teach Your Children About Nutrition

No Comments

Teaching children how to eat healthy can be challenging. But good nutrition should be taught at a young age. It will reduce the risk of obesity and illness as a child gets older.

Your child may not always like eating healthy foods, but once they understand how important it is to follow the right diet plan, they may want to incorporate more good stuff in their diet. Once they get used to the taste of healthy foods, they may not complain when you add them to their plates.

So how do you teach your child about nutrition? Here are a few guidelines that will help you set them in the right direction.

Involve Them in the Process

Get your kid excited about nutrition by asking them to suggest healthy recipes, inviting them to help in food prep, and taking them to the grocery store to pick out nutritious food items.

Make it a Routine

Healthy eating shouldn’t be something you do occasionally. It should be a way of life. Nutrition should be considered in every meal you serve your child.

Show Kids What Eating Right Looks Like

Explain to your child’s that half their plate should be filled with fruits and veggies while the other half should contain whole grains and lean protein that will give them the energy they need to run and play. You should tell your child which foods qualify as whole grains, proteins, etc. You should also let them know the categories the food you are buying fall under when you go shopping.

Avoid Eliminating ‘Bad Food’ From Your Child’s Diet

You should never tell your child not to eat a certain food. This may make them want to eat the food even more. Simply limit unhealthy food in your child’s diet and give it to them as a treat on special occasions.

Talk About Portion Size

Good nutrition is not only about what you eat but how much you eat. Teach your child to pay attention to serving sizes on packages so they keep food consumption under control. Explain that they may consume larger amounts of healthy, low-calorie foods, but should limit high calorie, unhealthy foods.

Teach Kids to Pay Attention to Hunger Cues

Hunger cues tell a child when they’re hungry and when they’re full. But many children (and adults) ignore their body when it’s telling them they’re full, especially when they are given big portions or if they are served tempting sweets. Teach your child to eat slowly and pay attention to what their bodies are telling them, so they don’t overdo it.

Set a Good Example

Your child won’t be motivated to eat healthy unless they see you eating healthy. Set a good example by adding healthy foods to your plate. Eating healthy foods as a family will also help.

Good nutrition should be taught at young age. The tips in this article will help you get your child off to a healthy start. What will you be doing to ensure your young one’s meals are balanced?

Read More
By
In Nutrition

Vitamin D vs. Vitamin D3: What’s the Difference?

No Comments

Many of us are familiar with the benefits vitamin D has to offer. But did you know that there are two types of D vitamins you can take? That’s right, you can take either vitamin D or vitamin D3.

So what’s the difference and which one is better for you? Read on to find out.

What is Vitamin D?

Vitamin D is a fat-soluble vitamin that helps the body absorb and retain phosphorus and calcium which are essential to bone health. It has also been shown to reduce cancer growth, control infections and reduce inflammation. It may boost immunity and improve mood and cognitive function.

The vitamin is not found in many food sources, however, some foods are fortified with vitamin D. It may also be obtained from sunlight, but it’s important to limit exposure to the sun. The best way to obtain vitamin D may be by taking a supplement.

What is the Difference Between Vitamin D and Vitamin D3?

Vitamin D and vitamin D3 both offer the same benefits. The differences comes into play in how the vitamin is sourced. Here are a few to be aware of.

  • Vitamin D3 is the type of vitamin D produced by the body when it interacts with sunlight. Regular vitamin D cannot be produced by the body and can only be attained through supplements and food.
  • Vitamin D3 is sourced from animal products like egg yolks, fatty fish, and liver oil. Regular vitamin D is sourced from plant products, and is especially rich in plants that have been exposed to ultraviolet light.
  • Regular vitamin D is less expensive to produce than D3. Therefore, its more commonly found in fortified foods.

Vitamin D and Vitamin D3 Similarities

Vitamins D and D3 have their share of similarities as follows:

  • Both vitamins pass through the liver and kidneys after being ingested and turn into an active, usable form of vitamin D.
  • Both vitamin D and D3 are available in over-the-counter form. However, only regular vitamin D can be found in prescription forms that offer maximum doses.

Which Type of Vitamin D is Better?

Recent studies show that neither form of vitamin D is better than the other. They both offer their share of benefits. However, it is important that you get the right amount of vitamin D in your diet. Most experts recommend that you get between 600 and 800 IUs of vitamin D per day.

Vitamin D is a beneficial supplement and a necessary part of any diet. Knowing the difference between regular vitamin D and D3 will help you identify which you are consuming, but you can’t go wrong with either one. Which will you be including in your routine?

Read More
By
In Weight Loss

Sleep and Weight Loss: What’s the Relationship?

No Comments

Lose weight staying in bed? It seems too good to be true! And, unfortunately, it’s not entirely accurate. But studies have shown that people that sleep more lose weight faster. So how does it work? Read on to find out.

Study Results

Studies have shown that sleep plays a role in weight loss, and particularly fat loss. One study looked at 14 people undergoing calorie restriction. Results showed participants that stayed in bed 8.5 hours a day lost more weight than those that spent 5.5 hours a day in bed.

Scientists have also found a correlation between sleep deprivation and calorie intake. Studies have shown that people who are sleep deprived will consume 200 to 500 more calories a day than those that get a good night’s sleep.

We are Hungrier When We Don’t Sleep

So what’s the reasoning behind it? One thing to consider is that we are hungrier when we don’t sleep. This is because a lack of sleep alters our hunger and satiety hormones.

A new study shows that sleep deprivation (defined as less than five hours of sleep a night) increases a lipid in our bloodstream known as endocannabinoid making eating more pleasurable.

If you break down the word endocannabinoid, you’ll see a relation to the word cannabis. And cannabis gives us the munchies making eating more enjoyable. Well, a lack of sleep effects the body in similar ways cannabis does making eating a more pleasurable experience.  

Normally endocannabinoid levels rise slowly during the day and peak in the early afternoon. But when you are sleep deprived, your endocannabinoid levels peak higher and stay elevated longer.

Effects on Metabolism

Too little sleep also affects your metabolism, so you burn less calories throughout the day.

When you don’t sleep, you become “metabolically groggy”. This means your body is not as effective in processing insulin which is responsible for changing food into energy. It makes you less efficient in processing fats from the bloodstream, so it simply stores them as fats.

Too little sleep also leads to a spike in the stress hormone cortisol. This signals your body to conserve energy, so you are less likely to burn calories.

A lack of sleep also reduces your athletic performance, so you don’t go as hard when you work out. Therefore, you burn fewer calories.

Tips for Better Sleep

If a lack of sleep is contributing to your unhealthy weight, you may try to improve sleep quality by:

  • Shutting down devices at night
  • Going to sleep and waking up at the same time each day
  • Producing a relaxing environment in the bedroom
  • Reducing caffeine intake later in the day
  • Saving the bedroom for sleep rather than work and entertainment

If you are having trouble losing weight, a lack of sleep could be responsible. Practicing a healthy sleep routine can cut down on hunger and help your metabolism process calories more effectively. What will you be doing to maintain a healthy weight?

Read More
By
In Weight Loss

Can Drugs Help You Lose Weight?

No Comments

Losing weight isn’t easy. Many people spend months depriving themselves of food and over-exerting themselves with exercise and still don’t see the results they are hoping for. The promise of taking a pill that will help them reach their weight loss goals can be awfully tempting.

There are several weight loss pills on the market that may lure people in with their promise of helping them achieve optimal fitness. But do they really work? Read on to find out.

Do OTC Drugs Work?

There are a variety of OTC drugs on the market that promise to help you lose weight. They will typically contain ingredients such as botanicals, dietary fiber, caffeine, and minerals. In most cases, the amount of scientific information on these ingredients varies wildly making it difficult to come up with a logical conclusion on how effective they can be in aiding weight loss.

Furthermore, the variety of ingredients in each product make it nearly impossible to determine how effective each ingredient is on its own. Its effects can also change when it’s combined with other ingredients. Dosage amounts and active components also play a role in how well the product will help you reach your weight loss goals.

Consumers must also consider that weight loss supplements, like other supplements, are not approved by the FDA. Therefore, they may contain excessive amounts of caffeine and other ingredients that can produce harmful side effects.

What About Doctor Prescribed Weight Loss Medications?  

Weight loss medications may be prescribed to people that have obesity that’s threatening their health. They may be prescribed to someone with a BMI over 30 or to someone with a BMI over 27 with other health conditions.

The pills are not a magic cure, but they help you lose 3% – 12% of your total body weight. This is enough to reduce health risks. If combined with the right diet and exercise routine, they may help you reach your fitness goals.

Here are some drugs that are commonly prescribed.

  • Liraglutide mimics the hormone that tells your brain your stomach is full.
  • Tirzepatide activates hormone receptors that increase blood sugar control.
  • Naltrexone HCL and bupropion are combined into the drug Contrave which is used to treat depression, seasonal affective disorder, and addiction to opioids, alcohol, and nicotine.
  • Orlistat stops your body from absorbing a third of the fat you eat.
  • Phentermine is an amphetamine that curbs your appetite. It can also be combined with topiramate to produce similar results.
  • Semaglutide imitates an intestinal organ that stimulates insulin production lowering your appetite and making you feel full.
  • Setmalanotide is prescribed only to people who have certain rare inherited conditions. It doesn’t treat these conditions, but it keeps weight under control by making you feel fuller and helping you burn calories.

A magic pill may seem like the ideal option in helping you lose weight. But beware as some are not all they are cracked up to be. OTC options are dubious, and prescription choices are only prescribed in emergency situations. A healthy diet and exercise routine is really the best solution.

Here’s hoping you stay fit and healthy.

Read More
By
In Nutrition

Margarine vs. Butter: Which is Better for Health?

No Comments

We have all heard of how harmful butter can be to health. It’s high saturated fat content increases cholesterol and poses a risk to heart health. It’s also high in calories.

Those that don’t feel good about including butter in their diet may prefer margarine. Margarine was invented in 1896 by a French chemist when fats and oils were scarce in Western Europe. It was originally an animal fat extract, but today it’s made with a variety of vegetable oils.

So is margarine better than butter? Read on to find out.

How Did the Butter-Margarine Debate Begin?

Butter has long been a favorite in American diets. But in the early 90’s, it became the enemy. People were increasingly fat-phobic and shied away from the high calorie product.

When information came out stating that butter was also bad for heart health, it fueled the fire. Many people switched to margarine, which had lower saturated fat, as nutritionists suggested. But then it was found that while margarines had less saturated fat than butter, older margarines had high levels of trans fats increasing the risk of a heart attack or heart disease.

Furthermore, there was really never any scientific evidence stating that margarine was a better choice than butter.

The State of the Margarine Butter Debate Today

Today, butter remains on the list of things not to eat if you want to stay healthy. Margarine is a little more of a gray area.

Older margarines that are made with trans fats should be avoided. But newer margarines that are made with vegetable oil and are low in saturated fat, high in unsaturated fat, and free of trans fats can be okay to eat in moderation.

Experts advise that you look on product labels to determine how nutritious the product is and how many saturated and trans fats it contains.

Is Butter Back?

There have been reports that butter may be back on the list of things to include in your diet as it provides certain benefits. For example, it is a good source of conjugated linoleic acid which may have cancer fighting properties, help reduce body fat, and improve immunity. It also contains butyrate a type of fat that may decrease inflammation, improve digestive health, and support weight control.

However, butter is still high in saturated fat and calories. Overall, researchers are saying it is a food to continue avoiding.

What’s the Best Solution?

The best solution may be to avoid butter and margarine completely. Instead, choose olive oil and vegetable oil-based spreads that contain mono- and polyunsaturated fats. If you are trying to lower cholesterol, stanol-based spreads may be your best option.

Now you know the downlow on the margarine vs. butter debate. While margarine was once considered a healthy alternative to butter, it now seems that it all depends on the type of margarine you choose. Which product do you prefer to spread on your bread?

Read More
By
In Nutrition

Which Cooking Oils Should I Be Using, and Which Should I Avoid?

No Comments

Cooking oils are an essential part of many recipes. But it’s important to use ones you know are healthy.

When cooking oils are heated to a certain temperature, they will reach a smoke point and start to break down. During this process, they may release free radicals that are harmful to health. They may also release a substance called acrolein which tastes unpleasant and can be damaging to the lungs.

You must also consider whether you are using a refined or unrefined oil. Unrefined oils are extracted using chemical solvents while refined oils are extracted with pressing plants and seeds. Many health-conscious consumers stay away from oils that are chemically extracted.

The nutritional composition and health content of the oil must also be considered.

So which oils should you be including in your recipes, and which should you be avoiding? Read on to find out what you need to know.

Olive Oil

Olive oil is a healthy choice as it rich in antioxidants. It also contains oleic acid, a monounsaturated fat which has been shown to have anti-cancer and anti-inflammatory properties. It is idea for baking, sautéing and cold dressings.

Avocado Oil

Research has shown avocado oil to be effective in lowering blood pressure and improving heart health. It also may reduce joint inflammation, enhance nutrient absorption, and protect cells against free radicals. It can be used similarly to olive oil.

Sesame Oil

Sesame oil contains heart healthy antioxidants which have neuroprotective effects. One study showed it can improve fasting blood sugar and long-term biomarkers of blood sugar management in people with type 2 diabetes. Its mild, nutty flavor makes it ideal for sauteing, general purpose cooking and salad dressing.

Safflower Oil

Safflower oil is low in saturated fats and contains a high percentage of unsaturated fatty acids. It has been shown to improve inflammation, and aid with blood sugar and cholesterol management in people with obesity, menopause, and type-2 diabetes. Its neutral taste makes it a favorite for marinades, sauces, dips, barbecues, and fried dishes.

Which Oils Should I Avoid?

  • Fish or Algae Oil: These are meant to be taken as omega-3 rich supplements and should not be used for cooking purposes.
  • Flax Oil: Although flax oil is high in the heart healthy unsaturated fatty alpha-linolenic acid, it has an extremely low smoke point. As a result, it should never be cooked. Reserve it for salad dressings and the like.
  • Palm Oil: Palm oil is highly caloric, and it has also been linked to rain forest destruction and a loss of biodiversity.
  • Walnut Oil: Similar to flax oil, walnut oil is high in alpha-linolenic acid, but its low smoke point means its best used for cold preparations.

The oils you use when cooking will make all the difference in the nutrition of the dishes you serve. Now that you know which are healthy and which are not, you can make smarter choices at the grocery store. Which of these do you prefer to add to your meals?

Read More
By
In Health & Fitness

Which Cultures Have the Healthiest Diets?

No Comments

If you enjoy traveling, it’s likely you have sampled a wide variety of foods from different cultures. In doing so, you will probably have taken notice of the various flavor profiles these cultures have to offer. You may have also noted that some cultures’ foods are healthier than others.

So which countries can you travel to for the healthiest food selection? Here are some to consider.

Mediterranean Diet

The Mediterranean Diet is known to be one of the world’s healthiest diets. It is rich in vegetables, whole grains, legumes, and olive oil which are low fat and full of nutrients and antioxidants. It promotes eating lean meats such as chicken and fish.

The diet may reduce your risk of heart disease and stroke, protect the brain against cognitive decline, and minimize the chance of contracting type 2 diabetes. It has been shown to improve mood. Its high fiber foods are filling so you snack less which is beneficial to weight management.

There is even some evidence that a Mediterranean diet may reduce the risk of cancer.

Japanese Diet

The people of Japan have one of the world’s longest life expectancies due to the country’s healthy diet. It includes semi-vegetarian meals that are low in sugar. Popular staples are vegetables, rice, fish, and soybeans.

The foods in Japanese diets are high in protein and fiber which promotes energy and keeps you full to reduce snacking. Green tea is a popular Japanese beverage which is known for its high antioxidant content.

The Japanese diet is so renowned for its health benefits, there is even a popular diet based on it. The Okinawa Diet is recommended as a low-sugar, low-carb diet is that is rich in low calorie, anti-inflammatory foods.

South Korea

South Koreans favor a diet consisting mainly of rice, fish and kimchi, a fermented vegetable dish. Like all fermented foods, kimchi is rich in probiotics that aid digestive health.

Overall, the South Korean diet is high in non-processed carbs and low in fat. Their food is rich in antibiotics and fiber. It is no wonder why few Koreans are obese.

France

French foods tend to be rich and creamy. So, what makes a French diet so healthy? It’s the fact that the French eat smaller portions.

 They also set aside time to enjoy eating with friends and family. This is conducive to mindful eating habits that curb overeating.

The French also like to stay active. Their tendency to walk rather than drive and use the stairs instead of the elevator keeps them in great shape.

The Nordic Diet

The Nordic Diet originated in countries like Denmark, Sweden, and Norway. It consists of high protein, high fiber foods. Staples of the diet include berries, whole grains, low-fat dairy, root vegetables and rapeseed oil.

In addition to being beneficial to health, the diet is also kind to the environment making for a win-win meal plan.

Now that you know the countries with the healthiest diets, which will you be adding to your travel bucket list?

Read More
By
In Nutrition

What Foods are Beneficial for Mental Health?

No Comments

Eating well provides us with several benefits. It boosts our energy, it aids with weight loss, and it can also be good for our mental health.

If you are feeling down in the dumps, there are several foods you can eat to make you feel better. Here are a few you should be including in your diet to turn on those happy vibes.

Salmon

Any foods that are rich in omega-3s are beneficial to mental health. Omega 3s have been shown to reduce anxiety and depression while boosting learning and memory. Salmon is an ideal omega-3 rich choice as it also contains vitamin D which may improve mood.

Chicken

Chicken is a lean, high protein meat that contains the amino acid tryptophan. You may have heard that tryptophan is often found in turkey and is what knocks you out after a Thanksgiving meal. But the truth is, this ‘good for you’ ingredient doesn’t truly make you sleep but relaxes you. It also helps your body produce serotonin, a feel-good substance that wards off depression.

Whole Grains

Whole grains are complex carbs which help the body produce glucose slowly providing you with an even flow of energy throughout the day. They also help the body absorb tryptophan better. So, if you eat them with turkey or chicken, you will experience an even higher level of mental wellness.

Avocados

Avocados are beneficial to cognitive function. They are packed with vitamin K and folate which protects your brain from a stroke and improves memory and concentration. Avocados also contain lutein which is beneficial to brain health.

Spinach

Spinach is one of the many leafy, green veggies that are rich in folic acid which fights depression, insomnia ,and lowers the risk of dementia in older adults.

Yogurt

Yogurts is rich in probiotics. You may have heard that these types of good bacteria are beneficial to digestive health, but they have also been shown to reduce stress and anxiety. Yogurt also has healthy doses of potassium and magnesium which helps oxygen reach the brain assisting with cognitive function.

Nuts

Nuts are an excellent source of omega-3s which fight depression. Cashews are recommended as they are rich in magnesium which helps oxygen reach the brain. Almonds are another good nut to include in your diet as they contain phenylalanine which helps the brain produce dopamine and may reduce symptoms of Parkinson’s Disease.

Olive Oil

Extra virgin olive oil contains polyphenols which counter the effects of proteins that are linked to Alzheimer’s Disease. It has also been shown to improve learning and memory.

Tomatoes

Tomatoes contain lycopene which fights off cell damage in the brain making it beneficial in delaying the onset and progression of Alzheimer’s Disease and lowering the risk of cognitive issues. It has also been shown to improve memory, logic, attention, and concentration.

The right foods will not only help you reach your physical health goals, but they will help you reach your mental health goals as well.  Certain nutrients will get you feeling happier, and they will reduce the risk of cognitive issues. Which of these foods will you be adding to your diet to feel your best?

Read More
By
In Nutrition

Micro and Macro Nutrients: What’s the Difference?

No Comments

The world of natural health can be pretty confusing. We are all aware that we need nutrients in our diet. But with macro and micronutrients in the picture, it can be difficult to determine which is most beneficial to health.

Well, relax. Every type of nutrient is a good nutrient. Macro and micronutrients should both be included in your diet. It’s just important to get the right balance of each.

This article will explore the difference between micro and macro nutrients so you can make sure you are getting a healthy mix in your diet.

What are Nutrients?

Let’s start by getting a good understanding of what a nutrient is.

A nutrient is a substance that plays a vital role in survival, growth, and reproduction.  It provides us with energy and gives us the ability to perform essential functions. Nutrients are essential to everyday life.

Our body functions are carried out by chemical compounds which are created through chemical reactions. But our bodies don’t have all the compounds it needs to create these reactions. The nutrients in food and water help our bodies produce these compounds so it can carry out everyday functions.

What are Macronutrients?

Macronutrients are nutrients that are consumed in large quantities. The most important macronutrients are as follows:

  • Protein: Protein is a building block of the body’s tissues, bones, skin, organs, and hair. It helps the brain communicate with the body. It also provides energy and aids with the building of lean muscle.
  • Carbohydrates: Carbohydrates are the body’s main source of energy. They can be either simple or complex. Simple carbs are easy to break down and provide the body with a quick burst of energy. Complex carbs contain fiber and therefore, take longer to break down, so they provide energy throughout the day.
  • Fats: Fats are another essential building block of the body. They make up some of our hormones. They also improve brain function. There are three types of fats: saturated, unsaturated and trans fats. Unsaturated fats are healthy fats you should be adding to your diet while trans fats should be avoided.
  • Water: Water is important as the blood is primarily composed of water. It also limits the risk of dehydration which can be very dangerous.

What are Micronutrients?

As you can probably guess, micronutrients are much smaller than macronutrients. In fact, they are microscopic. They are also eaten in much smaller quantities than macronutrients. They include:

  • Vitamins: There are 13 essential vitamins, each of which play a different role in the body. Many are antioxidants that help boost immunity. Others help build strong bones and aid with circulation.
  • Minerals: There are various minerals, and each offers its own benefits and characteristics. Some support digestion while others are good for the nervous system, heart health, etc. Minerals can be further broken down into macrominerals and trace minerals. Macrominerals (such as sodium, potassium, and calcium) are needed in large quantities while trace minerals are needed in smaller quantities, but they are still essential.

Now that you know the difference between macronutrients and micronutrients, you can you follow a well-rounded diet. Which nutrients will you be including in your routine to reach your wellness goals?

Read More
By
Load More